This method is most useful in a buffet or snacking situation. One study divided single meals into smaller portions to test whether people expected to feel fuller after eating the same amount of food in separate units. They found that by dividing foods into three or six separate portions, the participants' expected level of fullness was greater. When eating at a buffet, a person can take multiple small plates to split the food across. When snacking, they can cut up the snacks and place them on different small plates. A person can also try dividing mealtimes up into several small courses, instead of putting everything on one plate.
When people serve food onto a plate, they tend to finish all the food on that plate. They could lower their calories with minimal effort by reducing the size of their plate or how much food they put on it. Two studies found that university students consistently put less food on a special portion control plate.
A portion control plate has visual size indicators for essential food groups, allowing people to adjust their portions without the guesswork. Portion control plates are available in some stores and online.
Here's How It Works
British research linked the regular consumption of sugary and artificially sweetened drinks with higher body fat in children. There are many healthful alternatives to soft drinks. Plain water with fresh mint , ginger , berries, or cucumber is refreshing and contains very few calories. People can also add lime or lemon to sparkling water. Fruit juices tend to be very high in sugar. When possible, it is best to eat whole fruits instead as they contain fiber.
According to research from , almost one-third of people's daily energy intake comes from snacking. Snacks have increased in size over time, resulting in people consuming too much between meals. However, healthful and homemade snacks can increase fullness and reduce the number of calories that people eat during meals. Chewing or mastication initiates the process of digestion. Some preliminary research found that chewing each mouthful thoroughly and prolonging meal duration reduced food intake.
Thoroughly chewing food can help a person savor what they are eating. Taking enough time to eat during meals also gives the body time to register when it is full. To practice mindful eating, a person should avoid distractions, including televisions, laptops, and reading materials. It is best to eat at a table, concentrate on how the food tastes, and be aware of signs that the body is full. Eating at home can reduce fat and sugar intake.
Parents or caregivers who cook balanced, nutritious meals for children also often pass these positive habits onto them.
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There are plenty of ways to lose weight without going on a diet or exercising. The above tips are a great way to start making positive lifestyle changes. We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you.
The Mayo Clinic Diet: A weight-loss program for life - Mayo Clinic
We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link s above. Article last reviewed by Wed 15 August All references are available in the References tab. Bliss, E. The gut-brain axis, the human gut microbiota and their integration in the development of obesity.
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How to Lose Weight Fast: 3 Simple Steps, Based on Science
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What if my child is very overweight? Underweight adults Underweight adults Keeping your weight up in later life. Underweight teen boys Underweight teen girls Supporting someone with an eating disorder. Underweight children aged 2 to 5 Underweight children aged 6 to Healthy-weight children: advice for parents. Weight loss success stories 'My week weight loss journey' 'I lost 5 stone for my 40th' 'I did 10 diets in 50 days' 'I beat middle-age spread' 'My gastric band surgery' 'I want to be a good role model' 'I remember being 10 and feeling fat'.
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Sign up now. The Mayo Clinic Diet: A weight-loss program for life The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime. By Mayo Clinic Staff. References Hensrud DD, et al. The Mayo Clinic Diet. Rochester, Minn. Hensrud DD, et al.
The 7 foods stopping you lose weight – by piling fat around your belly
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